* Sunday - Legs, Abs, Neck
** Legs:
*** Squats
    - Mid - 15 reps, Hard - 12 reps, Harder - 10 reps
*** Leg-press
    - Mid - 15 reps, Hard - 12 reps, Harder - 10 reps
*** hamstring curls
    - Mid - 15 reps, Hard - 12 reps, Harder - 10 reps
*** Calf raises
    - 3 sets of 50, 40, 30 reps
** Abs:
*** Crunches
    - Mid - 25 reps, Hard - 20 reps, Harder - 15 reps
*** Sit-ups
    - 100 reps (increase weight and reps as it gets easier)
** Neck:
*** Weighted Bent-over neck extension, flexion, side extension 
    - 30 (dec) reps of each, 3 rounds

* Monday - Chest, Triceps, Abs
** Chest:
*** Flat bench or db press
    - Mid - 20 reps, Hard - 15 reps, Harder - 10 reps
*** Incline bench or db press
    - Mid - 20 reps, Hard - 15 reps, Harder - 10 reps
*** Machine press
    - Mid - 20 reps, Hard - 15 reps, Harder - 10 reps
** Triceps:
*** Tricep Push-downs
    - Mid - 20 reps, Hard - 15 reps, Harder - 10 reps
*** Cable overhead extension
    - Mid - 20 reps, Hard - 15 reps, Harder - 10 reps
** Abs:
*** Crunches
    - Mid - 25 reps, Hard - 20 reps, Harder - 15 reps
*** Sit-ups
    - 100 reps (increase weight and reps as it gets easier)

* Tuesday - Back, Biceps, Traps
** Back:
*** Supinated & pronated lat pull-down (superset)
    - Mid - 20 reps, Hard - 15 reps, Harder - 10 reps
*** Machine row
    - Mid - 20 reps, Hard - 15 reps, Harder - 10 reps
*** Pullups
    - Mid - failure, Hard - failure, Harder - failure
** Biceps:
*** Incline seated dumbbell curl
    - Mid - 20 reps, Hard - 15 reps, Harder - 10 reps
*** Standing Ez-bar curl
    - Mid - 20 reps, Hard - 15 reps, Harder - 10 reps
*** Hammer curls
    - Mid - 20 reps, Hard - 15 reps, Harder - 10 reps
** Traps:
*** Dumbbell shrugs
    - Mid - 50 reps, Hard - 30 reps, Harder - 12 reps

* Wednesday - Shoulders, Neck, Traps
** Shoulders:
*** Shoulder press
    - Mid - 20 reps, Hard - 15 reps, Harder - 10 reps
*** Side lateral raise
    - Mid - 20 reps, Hard - 15 reps, Harder - 10 reps
*** Rear delt raise
    - Mid - 20 reps, Hard - 15 reps, Harder - 10 reps
** Neck:
*** Weighted Bent-over neck extension, flexion, side extension
    - 30 reps of each (dec), 3 rounds
** Traps:
*** Dumbbell shrugs
    - Mid - 50 reps, Hard - 30 reps, Harder - 12 reps

* Thursday - Legs, Abs, Traps
** Legs:
*** Squats
   - Mid - 15 reps, Hard - 12 reps, Harder - 10 reps
*** Leg-press
   - Mid - 15 reps, Hard - 12 reps, Harder - 10 reps
*** Hamstring curls
   - Mid - 15 reps, Hard - 12 reps, Harder - 10 reps
*** Calf raises
   - 3 sets of 50, 40, 30 reps
** Abs:
*** Crunches
    - Mid - 25 reps, Hard - 20 reps, Harder - 15 reps
*** Sit-ups
    - 100 reps (increase weight and reps as it gets easier)
** Traps:
*** Dumbbell shrugs
    - Mid - 50 reps, Hard - 30 reps, Harder - 12 reps

* Friday - Chest, Triceps, Neck
** Chest:
*** Flat bench or db press
    - Mid - 20 reps, Hard - 15 reps, Harder - 10 reps
*** Incline bench or db press
    - Mid - 20 reps, Hard - 15 reps, Harder - 10 reps
*** Machine press
    - Mid - 20 reps, Hard - 15 reps, Harder - 10 reps
** Triceps:
*** Tricep Push-downs
    - Mid - 20 reps, Hard - 15 reps, Harder - 10 reps
*** Cable overhead extension
    - Mid - 20 reps, Hard - 15 reps, Harder - 10 reps
** Neck:
*** Weighted Bent-over neck extension, flexion, side extension
    - 30 reps of each (dec), 3 rounds

* Saturday - Back, Shoulders, Biceps
** Back:
*** Supinated & pronated lat pull-down (superset)
   -- Mid - 20 reps, Hard - 15 reps, Harder - 10 reps
*** Machine row
   -- Mid - 20 reps, Hard - 15 reps, Harder - 10 rep
*** Pullups
    -- Mid - failure, Hard - failure, Harder - failure
** Shoulders:
*** Shoulder press
    - Mid - 20 reps, Hard - 15 reps, Harder - 10 reps
*** Side lateral raise
    - Mid - 20 reps, Hard - 15 reps, Harder - 10 reps
*** Rear delt raise
    - Mid - 20 reps, Hard - 15 reps, Harder - 10 reps
** Biceps:
*** Incline seated dumbbell curl
    - Mid - 20 reps, Hard - 15 reps, Harder - 10 reps
*** Standing Ez-bar curl
    - Mid - 20 reps, Hard - 15 reps, Harder - 10 reps
*** Hammer curls
    - Mid - 20 reps, Hard - 15 reps, Harder - 10 reps

